Sunshine Flow Cycle
The benefits of indoor cycling are endless- improved cardio stamina, high calorie burn, increased muscular endurance, just to name a few. When you continually exert force over an extended period of time, your muscles become stronger and more resilient. In any indoor cycling class, you pedal against resistance and increase the endurance of your quads, hamstrings, glutes, and calves. Not to mention our Sunshine FlowCycle classes elevate your heart rate and leave you feeling exhilirated and accomplished.
WHAT IS Sunshine Flow Cycle LATE/NO-SHOW AND CANCELATION POLICY?
FLOW CYCLE Policy: Please show up 15 minutes before your class begins. Your bike will be released at the class start time if you do not show. If you are running late and you call the studio, we will hold your bike up to 5 minutes into the class start time. If you do not call, we will release your bike at the class start time. NEW RIDERS must show up a minimum of 15 minutes prior to class start time. This is for your safety and in consideration of the other riders in class. Any cancelations or modifications to your reservation must be made 8 hours in advance in order to avoid a cancelation fee. If you cancel past the 8 hour mark, you forfeit a class in your current series and pay a $10 late cancel fee .If you do not cancel and simply do not show for your reserved class, you will be charged a $20 no show fee. Any riders with an Unlimited package, will be charged a $10 fee for late cancelations or no shows.
WHAT BENEFITS CAN I EXPECT TO GET WHILE SPINNING AT Sunshine Flow Cycle ?
Weight Loss: SPINNING burns calories at a high rate. Once can easily burn 400-1,000 calories in a 45 minutes class. This makes SPINNING highly effective for weight loss.
Strength: Builds core, legs, glutes and back strength
Body Shaping: Get that toned butt, legs and tummy; melt flab and cellulite revealing toned muscles below.
Emotional benefits: De-stress! A SPIN class produces a huge endorphin rush in the brain
leaving you feeling refreshed, satisfied and accomplished.
Heart health: This high intensity cardio activity improves overall health, keeps you young and
reduces the risk for heart disease.
Joint Health: SPINNING is a high intensity and low impact workout. The circular motion of the PEDALS eliminates pounding on joints and lower back. It is a great way to get in shape without damaging your body.
I’VE NEVER TAKEN A SPINNING CLASS BEFORE. WHAT SHOULD I EXPECT?
Every class is a little different, but one of the great things about the Spinning program is that it is adaptable to your fitness level. Remember that there’s no competition. Listen to your body and adjust the resistance on your bike accordingly.
If you’re a first timer let your instructor know. He or she can make sure your bike is properly adjusted and give you a rundown on the Spinning program’s five core movements and program fundamentals like heart rate training that will help you burn more calories, increase your strength and improve your overall fitness.
DO I HAVE TO BE IN GREAT SHAPE TO PARTICIPATE IN A SPINNING CLASS?
Anyone can benefit from the Spinning program. Because you can go at your own pace by controlling the resistance on your Lemond Pro Bike , taking Spinning classes is a great way to get fit.
WHAT MAKES SPINNING CLASS DIFFERENT FROM OTHER GROUP EXERCISE CLASSES?
Top-notch instructors, invigorating music and visualization come together to make Spinning class both fun and effective. If you’ve ever left a group exercise class feeling frustrated, you’ll appreciate that there are no complicated moves to learn with the Spinning program. Regardless of how fit, flexible or coordinated you are, you’ll get a great workout. Simply hop on your bike, set the resistance to the level that’s right for you, and let your instructor guide you through an incredible ride
HOW MANY CALORIES WILL I BURN IN A SPINNING CLASS, AND WHAT IS THE APPROXIMATE EQUIVALENT DISTANCE IN ROAD MILES TRAVELED?
The number of calories you’ll burn depends on a number of factors, including your weight and the intensity at which you exercise. Research indicates that on average, participants burn about 400–600 calories in a 40-minute workout. The “distance” traveled depends on cadence; however as an estimate, an average 40-minute class at a cadence of 80–110 rpm is equivalent to approximately 15–20 miles on the road.
HOW IS TAKING A SPINNING CLASS DIFFERENT THAN JUST RIDING A STATIONARY BIKE?
Spinning class makes riding a stationary more bike fun by adding variety and visualization into your workout. A motivating group setting, energizing music and inspiring instructors make Spinning class an incredible experience.
WHAT TYPE OF GEAR DO I NEED TO PARTICIPATE IN A SPINNING CLASS?
Comfortable workout attire is all you need to get started. But the right gear can make a great class even better. Padded cycling shorts and moisture-wicking tops will make your ride more comfortable and a heart rate monitor will help you get the most from every workout.
WILL TAKING SPINNING CLASSES MAKE MY LEGS BULK UP?
The “climbs” that are incorporated into a Spinning class simulate the experience of riding up a hill. Climbing is an excellent way to build strength, which means you not only get shapelier legs but also stoke your metabolism since muscle needs more calories to sustain itself than fat does. However, most climbs only last a few minutes, which is not enough time to build big, bulky leg and butt muscles. If you’re ever in doubt share your training goals with your instructor and ask them to help you create the ride that’s right for you.
IF I HAVE AN INJURY FROM ANOTHER SPORT IS SPINNING CLASS A GOOD ALTERNATIVE?
While taking a Spinning class may be an excellent way to cross train, only your doctor can determine if the Spinning program is a safe option for you.
WHAT IS THE MINIMUM AGE FOR A SPINNING CLASS PARTICIPANT?
Each official Spinning facility will have its own policy on age requirements, but here is some relevant information that should be useful in making decisions about age-appropriateness.
Size: Proper bike fit is very important for injury prevention. So participants need to be big enough to get their proper seat height and fore/aft adjustments. Generally speaking, Spinner bikes should fit people who are at least 4′ 11″. But this is not an exact minimum height because leg and torso length are also the determining factors.
Age/Maturity: If kids are going to participate, they need to be mature and responsible enough to follow the safety rules. It can sometimes be tempting for kids to pedal as fast as they can, and that can be unsafe. Because the Spinner is a fixed gear bike, the weight of the flywheel can turn the pedals at a very high speed with a lot of momentum if there’s not enough resistance.